TRAINING IN RETURN OF RACE IN DIFFERENT FRACTIONS

In this Season, spring is crucial for every athlete in general and Triathlete, train yourself to look for the best form and then test Race Rhythms in the various sections of Swimming, Bike and Racing. The race calendar is packed with appointments, from Duathlon, Triathlon Sprint, Olympic Games, IronMan 70.3, IronMan. After an intense preparation that saw the various training periods, distinguished in the General Period , where they were trained by improving the general conditional aspects (Genarle Force and Resistance), passing through the Specific Period to train in the racing rhythms, then Conclude with the agonistic period . This time of year is definitely indispensable for training at "specific" level and improving the automatisms of the race we are preparing for. This stage of "specific" preparation, regardless of the race distance to which we are preparing, Sprint, Olympic, IronMan 70.3 or IronMan, is essential to organize training sessions that are as close as possible to the race conditions we are going to face. All this will allow us to improve the necessary technical / conditional abilities and qualities to get to the best condition possible during the agonistic time when the races will take over as master.

SPECIFIC RACE DISTANCE ANALYSIS

If we want to compete for the best of our physical condition by avoiding mistakes that may compromise the race it is critical to study the technical and organizational features of the race in question, and in the case of the Triathlon you can make distinctions between the Brevi race and the Medium / Long race :

• · Sprint and Olympic

• · IronMan 70.3 and IronMan

Regardless of race distance, stages to be analyzed and focusing on specific workouts, you can distinguish in 5 stages (fractions):

1. Swimming

2. T1 (Swimming / Cycling)

3. Cycling

4. T2 (Cycling / Racing)

5. Race

RACE OF TRANSIT AND RACE

Swimming: Swim sessions require a fluid and productive technique that will allow us to consume as little energy as possible, always maintaining an excellent level of muscular efficiency. Also, as soon as possible it becomes essential to swim in "free water" with the mud in case of need until April / May. Getting married in a group, simulating group departures, organizing exercises to improve free water orientation, learning to keep trajectories in order to avoid waste of energy and waste of time. Insert exercises, both at the pool and at the sea, alternating frontal respiration and breathing on both sides (sx / dx) to get used to any wave conditions of the sea.

T1 (Swimming / Cycling Transition): During this specific Spring season, you should simulate the fraction of Swimming + Transition + Cycling. We can arrange either a pool session if we have the opportunity to have a pool bike roller or roller. Otherwise, if the weather is ideal we can arrange Combined Seat Seats, using a parking lot as a Transition Zone and a Bike Store, then simulating the race with the following steps:

1. 500 / 1000mt swimming by race distance

2. Exit from the water

3. Travel to the transition zone

4. Sweating and Changing Mute

5. Placement of bicycle shoes, helmet, goggles

6. Race with the bike

7. Uphill on the Bike after a demarcation line and start of the Cyclone

Depending on the goal you want to achieve, we can run these steps several times to test and retry the different racing automats, of course the distance of the Swimming should be shorter to simulate multiple repetitions.

Cycling: As far as cycling is concerned, it is the fraction that creates greater organizational discomfort due to the time it takes to devote to this fraction, always depending on the race distance we are preparing for. During this time it is preferable to stretch the miles in training, but at the same time it becomes crucial that a lot of the kilometers are run on a route similar to that of the race and that the pace is close to that of the race. Try not to go too far from the point of view of the pedaling rate, as well as inserting sessions near or above the race miles, it is also important to include agility seats and increase the pedaling frequency while always looking for roundness and fluidity. Also, learn how to change relationships and adapt them to the path in a way that best exploits your potential!

T2 (Cycling / Racing Transition): The most complicated passage of the Triathlon race is definitely Cycling / Racing, both muscular, metabolic and mental. For this reason, it is best to train the Cycling / Racing course. These automatisms can be trained with Fractioned Combinations that allow you to repeat the changes between dueds, improving the sensitivity of the technical gesture, or we can organize training sessions with Specific Combinations , where miles are close to race and try to manage the Race rhythm and all the automatisms inherent in race integration, thus simulating the following phases:

1. Fraction Cycling (mileage according to race to be prepared)

2. Descent from the bike before the Transition zone

3. Race with the bike towards the Transition area

4. Depositing the bike on your area of ​​expertise

5. Suit of the bicycle shoes, helmet, goggles

6. Wear shoes from Running

7. Race to start racing

As mentioned, these phases can be arranged in a single specific solution, or repeated several times throughout the same session to allow more movement assimilation.

Depending on the goal you want to achieve, we can run these steps several times to test and retry the different racing automats, of course the distance of the Swimming should be shorter to simulate multiple repetitions.

Race: Regarding the race, it is crucial during this period to train intensively and specifically to achieve the ultimate goal. Bearing in mind that the race is the last fraction that will lead the triathlete to the finish line, it is important to prepare for the best, although as we know, the race is also conditioned by the previous fractions (Swimming / T1 / Cycling / T2) A good "dry" preparation of the race is an important feature. Then different workouts have to be handled at a racing pace based on the distance we will face, as we have seen before, to simulate combined Cycle / Racing, as however the race takes place after having pedal for several kilometers!

The Rhythm Race mentioned in the different training sessions refers to the rhythm race that theoretically think of managing in the Triathlon race we are preparing, so if you are preparing an Olympic will be racing for the 10km, IronMan 70.3 Race Rhythm for the Half Marathon, IronMan Rhythm Race for the Marathon. The hard part to handle in "dry" workouts is that of controlling the rhythm of a race, as there is usually a substantial difference between the rhythm of dry racing and the rhythm race after the different fractions and the distance of racing Stretches, and the gap between the rhythm of the "dry race" and the rhythm race is bigger. So the Triathlete must always think he is running in a physical condition of "fatigue", then trying to slow down the racing pace, focusing on the Race Rhythm! Now it is time to train yourself specifically to achieve your goal and enjoy the race in the best conditions.